Pubic area fat cannot be spot reduced and needs a regimented exercise routine and proper change of diet. Read on to know more.
Even though it is something only you may have seen, there are loads of women who obsess about their pubic area fat. This is the lumpy area that forms under your tummy, and for us mums, usually after we have kids.
Let’s understand what is responsible for pubic area fat and ways to say goodbye to it.
Pubic area fat: Everything you need to know about it
Pubic area fat is popularly called “fat upper pubic area” or FUPA. As the name suggests, it is an accumulation of excess fat cells in your lower abdomen. This is the area below your abdomen and right above where you pubic hair grows.
More often than not, FUPA leads to loose skin that gathers around the pubic area and gives you that unsightly paunch.
Incidentally, as is the case with all types of fat accumulation, this is also not restricted to women. Both genders can be equally affected by it. However, the reasons may differ.
What causes pubic area fat?
In order to get rid of pubic area fat, it’s important to first understand what caused it. Did you just deliver and end up with loose skin above your pubic area? Or is your diet causing an accumulation of excess fat cells? Let’s understand the reasons for FUPA.
1. Rapid weight gain and loss
If you suddenly gained a lot of weight, your skin around the abdomen and below it will expand to accommodate the excess fat cells.
And when you suddenly lose all this weight, while the fat cells will terminate, they will end up leaving loose skin around the area. In both cases, you may end up with what will look like a pouch.
Over the years, various studies have proved that genetics plays a crucial role in obesity and weight gain. For instance, a study published in the American Physiological Society proves that “Genetic factors contributing to obesity and body weight can act through mechanisms affecting muscle weight, fat weight, or both.”
Another study by the Research Chair in Obesity, Universite Laval, Canada, proves that “many obesity susceptibility genes and the combination of an obesogenic environment and a genetic predisposition will almost inescapably result in the development of obesity.”
You already know what happens to your body when you are pregnant. The rectus abdominis muscles expand and separate vertically down the middle so as to make room for the baby. In addition, your pregnancy hormones enable the tissues to relax and expand.
So the abdominal skin stretches to its limit to accommodate your little bundle of joy. But once he is out in your arms, that skin becomes loose creating a hanging pouch or diastais recti.
4. Stress and anxiety
When you are stressed or anxious, your body releases a hormone called cortisol. This hormone encourages the accumulation of fat in the abdominal area.
In fact, a study published by the US National Library of Medicine proves that release of cortisol due to stress causes fat deposition in the abdomen.
While all the four factors slow down the natural reduction of pubic area fat, there are a few ways you can still banish it. These include a change in your diet and regimented exercises as well as surgery if needed.
How to get rid of pubic area fat with diet
Just as is the case with any weight loss regime, losing pubic fat area weight or FUPA can also only happen with a change in lifestyle. You will have to begin with a change in your diet.
So while you exercise, you will have to let go of junk food and concentrate on food with fewer calories so they do not deposit in your abdomen and become stubborn FUPA. Along with that, you will also have to include foods that can help cut down abdomen fat, increase metabolism and control the cortisol hormone.
1. Foods rich in vitamin C
Increase your intake of food rich in vitamin C to get rid of pubic area fat or FUPA. Studies have proved that sources of vitamin C control the release of the stress hormone cortisol, which in turn discourages the body from storing abdominal fat.
Meanwhile, a study published in the American Journal of Clinical Nutrition also proves that vitamin C reduces blood pressure and keeps cardiovascular diseases in check. In addition, it strengthens your immune system and increases iron absorption by the body.
For starters, you must include vitamin C-rich food in your daily diet.
- Yellow bell peppers
- Green leafy vegetables, especially kale
- Citrus fruits, especially oranges
- Berries, especially strawberries
2. Food rich in Omega 3
The next food group that you should include in your daily diet is one that is rich in Omega 3 fatty acids. These food also help to control cortisol, the stress hormone. A study published in PubMed shares that fish oil, which is rich in Omega 3, helps reduce stress levels.
“After three weeks of a diet supplemented with n-3 fatty acids, the stimulation by mental stress of plasma epinephrine, cortisol, energy expenditure, and plasma non-esterified fatty acids concentrations, were all significantly blunted,” the study revealed.
So apart from fish oil, you could include fish (salmon), walnuts as well as chia seeds. You can also consult with your doctor and ask them if Omega 3 supplements are suitable for you. With this, you will get your daily dose of FUPA fighting strength.
3. Greek yogurt
Like any other type dairy-based product, Greek yogurt also contains calcium. This calcium breaks down the fat cells accumulated in your abdomen.
It also contains arginine, which is known to maintain hormone functions and immunity as well as release toxins from the body via the kidney.
You can always add some berries, especially blueberries and strawberries to your Greek yogurt for greater benefit.
4. Food with cinnamon
Although there are many spices that help get your body in shape and make them healthy, cinnamon is one spice that can help you get rid of your pubic area fat. It essentially controls blood sugar by balancing your insulin levels. For the uninitiated, increased insulin levels can lead to fat deposition.
So including it in your tea or food preparation can help you balance insulin levels in the body. Thereby, it reduces the possibility of abdominal fat.
5. Say “No” to refined foods
All those ready-to-eat breakfast cereals and meals could be the reason you are not able to get rid of your FUPA. Most of them contain processed flours and sugars as well as alcohol in some cases and they act as a hindrance to fat loss.
So avoid fries, soft drinks, processed dairy, cereals and alcohol as they contain inflammatory elements that makes them work against all your FUPA controlling efforts.
Instead, opt for fresh green vegetables, fruits, and zero-refined food and sugars. Swap your soft drinks for fresh juices and a tall glass of water. And make sure that your dietary efforts do not go to waste by adding a 20 to 30 minute exercise routine.
How to get rid of pubic area fat with exercise
As mentioned before, exercise plays only about 25 percent of role in weight loss. But that percentage is enough to change your body for good.
As is the case with any other part of your body, you cannot spot reduce fat from the abdomen, but you can workout to tone the muscles in that particular area. These FUPA exercises are easy, and you do not have to go to the gym for them.
Lets take a look at four tried-and-tested exercises for weight loss in the pubic area.
Planks are the best exercise to increase core strength and tighten the muscles around your abdomen and pubic area. To engage in a plank you first lie down in a push up position with your shoulders aligned to your elbows (as seen in the video).
- Hold this push up pose for about 10 seconds and increase the time as you gain more strength.
- Make sure to engage the core (hold your abdomen tight as you stay in the position). Also, make sure that your glutes (butt cheeks) are not moving. So hold your position for as long as you can.
- Relax yourself and repeat two more times. Try to begin with a time limit of 30 seconds and work on it based on your strength. Take a look at this video to better understand this exercise.
2. Straight leg raise
A straight leg raise is another exercise that can greatly impact the appearance of your abdomen, give you abdominal cuts and reduce your pubic area fat.
- For this position, lay flat on your back with your shoulders and head resting on the yoga mat.
- Now lock your knees and straighten your legs.
- Place you hands under your butt and point your feet forward.
- Slowly raise your legs and bring them up to a 45 degree angle (for beginners) and then bring them back to the basic position.
- Repeat this for about 15 times and include it into your circuit if you can. Take a look at the video to better understand this position.
3. Pelvic tilt
The pelvic tilt or the bridge position engages your lower body and especially works your calves, abdomen as well as your glutes. It is especially great for reducing pubic area fat or lower abdomen muscles tightening.
- For this position, lie down flat on your mat.
- Bend your knees and keep your feet on the ground. Now slowly raise your glutes up towards the ceiling. Make sure you tighten your butt muscles in the process.
- Stay in this position for five seconds and then slowly get back into the basic position.
- Repeat the process 15 times in a circuit. Take a look at the video to understand how to do it at home.
The final exercise that you can add to your circuit is a crunch.
- In this position, you lie back flat on your mat.
- Bend your knees and keep your feet on the floor.
- Now place your hands behind your head and being it towards your knees. Make sure you engage your core and keep tight as you do this exercise. Repeat it 15 times during your 20-30 minutes of exercise.
All of these exercises are aimed at toning your abdominal muscles. In the process, it also tones the muscles right above your pubic area and reduces the traces of fat from there.
With a combination of right food and exercise, you will be able to reduce pubic area fat or FUPA, even after pregnancy.
However, if you are highly obese or unable to lose weight for whatever reason, you may have to go in for a surgery to remove excess fat and skin from that area. But as in any serious condition, this should also be the last resort.
Surgery for removal of pubic area fat
If you are recommended a surgery by your doctor, this is likely to be either a liposuction or a monsplasty.
In liposuction, localised fat deposits are removed to give a youthful appearance to that area. A patient is usually placed under anesthesia and a tube sucks out fat.
Although this process works for both men and women, those who have loose skin may not necessarily benefit from it as much. This process is only effective if the primary objective is to remove fat from under the skin.
Not to forget, as with any other cosmetic surgery this process is also quite expensive. As per Plastytalk, “The cost of liposuction in Singapore range[s] anywhere from SGD$1,500 to SGD$12,000.”
Plus, the authentication of the surgery depends on your surgeon. There is a lot to think about before you take the plunge and head for liposuction.
The second procedure is called monsplasty and is actually a pubic lift. It essentially gets rid of any fat deposit or loose skin around your lower abdomen. The procedure is also used to tighten inner muscles for a smaller and leaner bikini area.
Usually, this is a follow up to a tummy tuck, but it can be done individually as well. Some women even prefer to undergo vaginoplasty along with this procedure to give a youthful boost to the entire area.
However, the procedure may cost you anything between SGD$5,500 and SGD$7,500. So consult with a well-known doctor before you decide to go ahead with it.
Once your pubic fat area is gone either naturally or surgically, you need to make sure that you continue to eat a healthy diet and exercise on a regular basis. Only this can keep all that unwanted fat away.